5 Ultimate Strategies for Dealing With Anxiety
5 Ultimate Strategies for Dealing with Anxiety
Anxiety comes as a result of fear or nervousness about what is yet to happen. Anxiety makes one out of control and scared, have negative and disturbing thoughts, and experience extreme symptoms like trembling, hyperventilation, or shortness of breath.
It is important to look into different ways to reduce your anxiety. Do you live or struggle with anxiety? Try out these 5 strategies to calm and relax your anxious mind and regain control of yourself.
Identify your fears
The most long-lasting strategy to deal with your anxiety is by identifying exactly what triggers it which are your fears. Some fears are easy to discover while others aren’t but as soon as you finally discover what these fears are, you’ll see that they won’t become as scary as they were before because they’ve become exposed and are no longer hidden.
Identifying these fears and bringing them into the open will not only help you to discover the in-depth meaning and cause of these fears but also help you to decide on their relevance and the courage to deal with them.
Do things that scare you
Identifying your fears is great but what is the next step? You need to understand that overcoming your anxiety is a gradual process. Your anxiety won’t disappear in a day or two, it comes with a process and this process involves action. This action is what will make your fear lose their relevance after they might have been exposed. This action involves doing what scares you or coming in contact with the scenarios that trigger your anxiety. It is also known as exposure therapy.
It can be done on your own or with the aid of a therapist. Exposure therapy exposes you to these anxiety-provoking situations bit by bit to avoid too much shock and slowly allows you to not feel scared or paranoid anymore, makes you comfortable while doing it, and gives you enough confidence to deal with your anxiety effectively.
You can check out my post on how to improve your self-confidence for more information.
Practice breathing exercises
Breathing exercises are often recommended because they promote relaxation and anxiety relief. Anxious people tend to breathe rapidly from the chest which can disrupt their oxygen level and result in dizziness or increased heart rate which will only contribute to your anxiety attacks.
Practicing this breathing exercise will help to reduce your anxiety and promote a state of calmness. To do this, you need to:
- Make sure that you’re in a comfortable position.
- Take a deep breath down to your belly without forcing it.
- Try to breathe in through your nose and exhale through your mouth.
- Breathe in gently and don’t force it.
- Count steadily from 1 to 5 to maintain the breathing process.
- Then without pausing or holding it, let your breath flow gently and steadily. You can count down from 1-5 if you find the method comfortable.
- Keep at it for 3 or 5 minutes and see the difference.
Meditation is a relaxation technique that provides in-depth information about something. Through meditation, you’re able to familiarize yourself with anxiety-provoking thoughts, feelings, and events.
It helps you to learn the relevance of these thoughts and feelings, question their authenticity, and define them. It also gives you the confidence to see and sit out these thoughts and give you the confidence to eventually let them go. With meditation, you’ll be able to decipher between what is real and true and what’s not.
Aromatherapy is a complementary therapy that involves the use of scents to improve your mood and maintain a state of calmness. These scents can be in form of essential oils from plants and are eventually absorbed into the body either through a massage or through breathing. Aromatherapy lets you release and let your thoughts go. It helps to clear your head and bring you back to the moment.
It is an affordable technique that can also be done at home. You can use essential oils like valerian oil, lavender, jasmine oil, sweet basil, chamomile, bergamot oil, lemon balm, and so on to get your aromatherapy done.
It is important to understand that not all anxiety disorders require medications. Sometimes, all that is required of you is to just go over and re-modify your thoughts, behavior, or lifestyle. Do what works for you and free yourself of your anxiety.
When things seem to start to go from bad to worse, ensure to visit a therapist. You can use the online therapy directory to discover the nearest therapist in your area.
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